8/29/2014 SLAM BALLS for DAYS!!!

Fitness

A. Work up to/near 100% BW Hang Clean

B. 17 min AMRAP

5-10-15-20-25-30-35…

Slam Balls 40/30/25/20

then between each slamball set perform:

5 Hang CLeans @ 65%/50% BW

5 Bar Pushups (1 second top pause)

Competition

Makeup one this week

8/28/2014 BIGGER AMRAP

Fitness

30 AMRAP

800m Run Buy in

REST 3 Min, THEN:

200m Run

20 Airsquats

40 DU/120 Singles

20 Abmat Situps

20 Good Morning (Unweighted)

200m Row

Competition

Run 1 Mile

Rest 5 min

Row 2000m

Rest 5 min

30 AMRAP of:

20 Airsquats

20 UNBROKEN DU x 4 sets

20 GHD

20 Back Extensions

200m Run

8/27/2014 Big Chipper w/ Thrusters

Fitness

50 Step Ups 24/20

40 Toes To Bar

30 Burpees

20 HSPU (1 Abmat)/2 x Pushups

10 CTB Pullups

***5 Thrusters After Every Set… 115/75, 95/65***

Competition

A. High Hang Squat Clean. Above Knee Power Clean, 1.1 x 8 sets, Rest 2 min 

4 sets @ 165/105, 4 sets @ 185/125 – emphasis is speed, not weight

B. For Time: 

50 Box Jump Overs – 24/20” step down

40 Burpees

30ft hand Stand Walk

20 Thrusters – 115/75

30ft hand Stand Walk

40 Burpees

50 Box Jump Overs – 24” step down

8/25/2014 Bear Complex…KB/GOBLET/RUN

Fitness

A. Build up to a Hear 3 EVO Bear Complex

Clean, Front Squat, Push Press, Back Squat, Push Press

B. 30-20-10

KettleBell Sqings (Russian)

Goblet Squats (1/2 the reps)

400m Run

C. Work on Pullups or Ab work

Competition

A. Power Snatch, 1 rep every 20 sec for 7 minutes – all @ 80% 1 RM PS

B. Power Clean. Split Jerk, 1.3 – build to a tough set

C. AMRAP in 15 minutes

5 Power Cleans – 80% 1 RM PC

15 Kipping HSPU

8/21/2014 Backsquats…RUN/EMOM/AMRAP

Fitness

A. Backsquats 2-4-6-8-10 ALL @ 50% 1RM

B. 5 min to run 800m

then 10 EMOM of

5 Mountain Climbers (1ct)

5 Flutterkicks (1ct)

Go Up by 5 reps each min (Try and get every round)

3 min Rest then

7 min AMRAP of

200m Run (OUT Vending Machine Door, In Front Door)

5 Burpees

Competition 

A. Squat Snatch, 2 TnG reps every minute x 15 min – all @ 155lb

B. Hang Power Clean. Split Jerk, 1.1(HPC + Split Jerk) – build to a tough set in 10 min

C. Squat Clean, 1 rep @ 60% 1RM every 30 sec x 30 total reps (15 min)

D. Run, 100m EMOM x 10 minutes (stop watch and My Truck space to Burger King)

There is going to be ALOT of Volume in Comp WODs so Pick what you want to focus on!  I am leaving it up to you on this so your results will be based solely on what you might be skipping!!!

8/20/2014 ROW/Press/GoodMorning

Fitness

ROW

500-400-300-200-100m

Strict Press (switch to push press when you reach failure on strict)

25-20-15-10-5

Good Mornings

25-20-15-10-5

95/65 is a HEAVY WEIGHT…Use ONLY if you can strict press it for at least 15.

75/55…still alot

65/45

Gritter

Anne     45      15-10-7-5-5

Ansley   45     18-15-13-10-5

Bre       55     12-8-8-5-5

Bryan   55     25-20-15-10-5

Buddy   75     25-20-15-10-5

Buddy   95     15-10-8-6-5

Cameron 35  12-12-10-10-5

Carew   65     10-10-14-10-5

Caroline 45    12-10-7-6-4

Dara     15

Erin      35     20-17-15-10-5

Grant   75     19-13-13-9-5

Jacob   95     22-17-15-10-5

Jeff       75     20-15-15-10-5

Jenny   55     13-10-0-4-0

Jenny    45    25-20-15-10-5

Jessica  45    15-13-10-10-5

Kenser  55    18-10-7-5-5

Kerrianne 25@15#/13-14-7@25

Laura    75    10-7-7-6-5

Liam      45    25-20-15-0-0

Mandy   55    12-8-6-6-4

Melody  45     11-9-9-5-5

Miranda C 35  16-10-4-4-4

Miranda L  45  25-20-15-10-5

Phill      75     25-19-15-9-5

Richard  65    25-20-15-10-5

Ryan     75    15-12-10-7-5

Seth      75    12-0-9-10-5

SixOne  45    12-10-7-5-5

Sophie  35     25-20-15-10-5

8/19/2014 Clean and Jerk…3RD of 3AMRAP

Fitness

A. Build to a HEAVY Clean and Jerk

B. 3 rds/3amrap

3:00 AMRAP of

3 Toes to Bar

6 Pushups

9 Airsquats

REST EXACTLY 2:00

repeat another 3:00 AMRAP picking up where you left off

REST EXACTLY 2:00

Do final 3:00 AMRAP.

Competition

A1. CGBP @ 20X1, 1-1-1-1-1, 1:30 min

8/18/2014 Clean and Jerk, Run some Annie

Fitness

A. Work to a single Clean and Jerk

B. 4 RFT

400m Run

25 Double Unders/100 Singles

25 Abmat Situps/20 GHD (for experienced only)

Competition

A. Split Jerk, work to a single (Front Rack)

8/15/2014 Backsquats…21-15-9!!!

Fitness 

A. Backsquats @ 30X0, 4 reps x 4 sets  60% 1 RM and Go Up

B. 21-15-9

Burpees (Get Vertical Jump Clap)

KB Swings 70/53/44/35

Box Jump overs 24/20

C. Strict Pullups @ 30X0 3-5reps 3 sets

If using Bands 5 reps x 3 set…SLOW NEGATIVE

Competition

A. Power Snatch, build to a single

8/14/2014 Wallballs…But it is NOT KAREN!!!

Fitness

4 Rounds for Reps

Max Reps of Wallballs (Must be 15 or more)

20 Walking Lunges

20 Abmat Situps

10 Pushups

Rest EXACTLY 2 min

***Record Max Unbroken Wall Balls each round for a Total***

CORE

50 Flutterkicks (2ct)

50 Bicycyles (2ct)

Gritter

Erin         14   226

Hal          20   180

Van         20   170

Kat          14   165

Jenny      14   161

Carole     14   129

Faulkner  20   128

Caroline  14   125

Joanne    14   123-CF Bluffton

Rebecca  14   115

Garrett   20   111

Robin             110

Josh  20/8      107

Eleanor   14   106

Laura      14   105

Bryce       10   102

Celeste   14    102

Chad       20   102

Ewell       14   101

Bre     14        100

Mitchell 20/8   97

Howard   14    97

Melissa    14   95

Seth        20    94

Craig       20    92

Krista     10     86

Miranda L. 14  81

Alix         14     80

Lane        14   78

Richard     20  73

Sophie      10  70

Stephanie       67

Liam   14         61

Jacob    20      60

Phil       14      60

Kenser      14  60

Bryan       20   48

Betsy       10   45